supplement · Tracked item
Betaine
Every recorded take from the experts Cited tracks — each with the exact quote, source, and timestamp.
▲ Mostly endorse
2 recommendations across 2 experts · 2 episodes
1 endorse
1 nuanced
0 avoid
Who's on the record
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In a protocol
Betaine (trimethylglycine) may modestly improve body composition, strength, power output, and vertical jump; 2.5 g/day.
“betaine supplementation has... evidence that can improve body composition and strength
TD▶ 15:30Dosage2.5 g/day, timing not critical, can split if GI distressCaveatsOne study showed slight LDL increase in obese subjects at >4 g/dayCertaintyhedgedrecommendation -
Michael OrmsbeeNuancedPerform with Dr. Andy Galpin
Betaine loaded for ~1 week may support hydration and thermoregulation during exercise in heat.
“three grams for everybody... for the firefighter study
PW▶ 1:56:08Dosage3 g/day loaded for 1 week, or 50 mg/kgCaveatsStudies not yet published; passive heat exposure showed no benefitCertaintyspeculativeoffhand mention